WOD Blog
 | Mon, Sep 28 2020 |  |
| Mon Sept 28 2020 | Clean and Jerk Complex | Mon Sept 28 2020 Back Squat | Wiped Clean | Other Results |
Mon Sept 28 2020
(No Results Tracked)
Warm Up on your own
2:00 run row or bike
20 single unders
10 pvc pass throughs
Banded shoulder stretch
Banded hamstring stretch
5 inchworm to pushup
|
Clean and Jerk Complex
(Weight)
5:00 EMOM
1 Pausing Hang Squat Clean (2 sec pause in the squat)
1 Hang Squat Clean
1 Split Jerk
60% 66% 70% 72% 75%
| Clint | 215 Rx | | | Marcus | 195 Rx | | | Kevin M | 155 Rx | | | Hunter Coleman | 145 Rx | | | Lori | 115 Rx | | | Mark E | 105 Rx | | | Kevin T | 105 Rx | | | Scott Ande | 95 Rx | | | Andrea P | 75 Rx | | | Payton | 75 Rx | | | Kerop Ma | 75 Rx | |
|
Mon Sept 28 2020 Back Squat
(Weight)
8:00 EMOM
2 Reps @ 70, 75, 80, 82%
1 Rep @ 85, 87, 90, 92%
| Clint | 345 Rx | | | Marcus | 335 Rx | | | Hunter Coleman | 300 Rx | | | Kevin M | 255 Rx | PR! | | Lori | 230 Rx | | | Mark E | 185 Rx | | | Kevin T | 185 Rx | | | Payton | 150 Rx | | | Scott Ande | 145 Rx | | | Kerop Ma | 145 Rx | | | Andrea P | 130 Rx | |
|
Wiped Clean
(Time)
Every 4:00 x 5 rounds
30 air squats
15/12 row or 12/9 bike or 200m run
7 clean and jerks 115/85 95/65
Score: slowest of the 5 rounds
In this interval, complete the 3 listed movements for time then rest with whatever time remains in the 4:00 window.
Make sure you are meeting full range of motion on the faster moving air squats
| Clint | 1:53 Rx | | | Lori | 2:06 Rx | RXm 65# | | Kevin M | 2:09 Rx | | | Marcus | 2:10 Rx | | | Mark E | 2:45 Rx | RXm 95# | | Hunter Coleman | 4:00 Rx | | | Scott Ande | 2:28 | 75# | | Kerop Ma | 2:36 | 65# | | Kevin T | 2:37 | 95# | | Payton | 2:43 | 65# | | Andrea P | 3:13 | 65# |
|
